Barbell Wide-Grip Upright Row

Setup

1. 01Grip the bar with a double overhand grip 1.5 times shoulder width.
2. 02Stand tall with the bar at the thighs and feet hip width apart.
3. 03Soften the knees and brace the trunk.
4. 04Set the shoulders down and back before pulling.

Execution

1. 01Pull the elbows up and out to the sides, letting the bar rise to the lower chest.
2. 02Keep the forearms roughly vertical under the bar as the elbows travel wide.
3. 03Pause when the upper arms reach parallel to the floor.
4. 04Lower the bar under control back to the start.

Checkpoints

• -Upper arms rise out to the sides, mimicking a loaded lateral raise.
• -Elbows stay above the wrists at every point in the rep.
• -Bar stops around lower chest height, not at the chin.
• -Torso stays tall without a rearward heave.

Common mistakes

• -Pulling as high as a close-grip row and losing the wide-elbow line.
• -Shrugging the traps early and stealing work from the delts.
• -Swinging the hips to start each rep.
• -Letting the elbows drop below the bar so it becomes a curl.